A professor from the renowned Harvard University in Cambridge, USA, provides clarity. Jogging, boxing, jumping, HIIT – the list of workout trends is constantly expanding. But which workouts are really healthy and effective?
The Harvard scientist Dr. I-Min Lee recommends five workouts. According to her, these not only ensure a toned and defined physique, but also have positive effects on health.
Reading tip
And the good thing is: they require little preparation and equipment. Min-Lee also makes it clear: You don’t have to run a half marathon to get fit.
Surprise: Pelvic floor training is part of it, for men and women. Totally underestimated, but a real benefit for strength athletes. Here is Professor I-Min Lee’s workout hit list:
1. Swimming makes you healthy
For the Harvard expert is To swim the perfect workout. Exercising in the water is gentle on the joints and has many health benefits. It gets your circulation going and can help maintain or reduce body weight.
Anyone who regularly swims for 30 to 45 minutes can reduce their risk of depression and their stress levels. In addition, almost all muscles are used when swimming – making it an absolute full-body workout.
2. Train yourself strong with strength training & HIIT
Strength training and high-intensity interval training (HIIT) tone the body and get your heart rate up.
With a regular workout, the cardiovascular system benefits and the basal metabolic rate increases – you burn more calories even when resting. It doesn’t matter whether you train on the equipment in the gym or at home with free weights such as dumbbells or kettlebells.
Reading tip
3. Tai Chi, the relaxing martial art
Tai Chi Chuan, Tai Chi for short, is a martial art from China. Flowing movements are carried out in detail and alternate with various breathing exercises.
Similar to mediation, the workout implements relaxation phases. Professor I-Min Lee particularly emphasizes the benefits of Tai Chi for the older generation because: “Balance is an important part of fitness, and something we lose as we get older.”
4. Light workout: Go for a walk
The Harvard expert is certain that you don’t necessarily have to push yourself to your limits when you workout. Long walks or hiking tours can also shed the pounds.
Several studies have shown that regular walking for just 30 minutes has a positive effect on the brain and memory. Depression can also be prevented in this way.
Reading tip
5. Pelvic floor training: Not just important for women
Pelvic floor training is not just for women. Men also benefit from health benefits. The workout is intended to specifically train the pelvic floor muscles.
Especially as we get older, the muscles around the uterus, bladder and rectum become weaker. Muscle loss begins as early as the age of 35. You can counteract this with special exercises.
And the workout is not difficult. The expert recommends tensing and relaxing the muscles for 10 seconds in five repetitions, four to five times a day.
Hide sources
author
Julia Poggensee, news editor
source
Lee, I-Min (2018): Starting to exercise, accessed on January 17, 2024: https://www.health.harvard.edu/promotions/harvard-health-publications/starting-to-exercise
Reading tips